# Seated Cable Fly

> A seated chest fly on two cables that trains your chest, with a steadier pull through the whole range than dumbbells give.

Page: https://fitnessie.app/exercises/seated-cable-fly/
Type: Cable · Isolation
Demo video: https://fitnessie.app/demos/seated-cable-fly/b9ef1a9ce9055c25.mp4

## How to do it

1. Set a bench with an upright back between two cable towers and put the pulleys at chest or shoulder height when you sit.
2. Sit back against the pad with your shoulder blades back and take a handle in each hand, palms facing in.
3. Open your arms out to the sides until you feel a stretch across your chest, with your upper arms about level.
4. Keeping a slight bend in your elbows, bring your hands together in front of your chest and pause.
5. Open your arms back out slowly under control, then repeat.

## Key cues

- Shoulder blades back on the pad
- Soft, fixed bend in the elbows
- Hug the handles together
- Squeeze, then pause
- Slow on the way back out

## Common mistakes

- Cutting the stretch short at the start
- Bending and straightening your elbows to move the handles
- Driving your head forward to start the pull
- Skipping the pause at the squeeze

## Muscles worked

- Primary: Chest
- Secondary: Front delts

## Equipment

Cable machine, d-handles and bench.

## References

- [StrengthLog: Seated Cable Chest Fly](https://www.strengthlog.com/seated-cable-chest-fly/)
- [BarBend: Seated Chest Flye](https://barbend.com/seated-chest-flye/)